FLETC PEB Training Plan

$39.00

  • 6-week, 5 day/week Training Plan sport-specifically designed to maximize performance on the FLETC PEB
  • Laser focused programming for the FLETC PEB events: 1RM Bench Press, Illinois Drill, 1.5 Mile Run, Sit & Reach
  • Training Plan deploys an initial assessment and automatically scales to the incoming fitness level of the individual athlete
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy. This 6-week training plan will specifically prepare the officer for the demands of the fitness assessment. The PEB consists of the following events:

  • Body Composition Caliper Test (Ungraded Event)
  • Sit and Reach Flexibility Test
  • Bench Press One Rep Max (1RM)
  • Illinois Agility Drill
  • 1.5 Mile Run

The assessments are graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.

This training plan specifically trains for each component of the PEB assessment to ensure maximum results. You’ll complete the full PEB assessment 3 times in this plan, at the beginning, middle, and end. Week 6 includes a deload week prior to your PEB assessment. Complete the plan the 6 weeks directly before your FLETC course start date.

The follow on progressions utilize your assessment scores to automatically scale to your current level of fitness. In addition, this will provide familiarity with the test in preparation for the real assessment at the start of the course.

Weekly Training – Week 1 Example

  • Monday: FLETC PEB Assessment
  • Tuesday: Upper/Lower Body Strength, Agility
  • Wednesday: Run Improvement
  • Thursday: Upper/Lower Body Strength, Agility
  • Friday: Run Improvement

Required Equipment

  • 1.5 Mile Run Course
  • Stopwatch/Wristwatch
  • 2x 15/25# Dumbbells
  • Pull Up Bar
  • Ruler/Yardstick for Sit and Reach
  • 8x Cones or markers for Illinois Agility Drill
  • Bench Press, Barbell, Plates for Bench Assessment/Progressions
  • Foam Roller

The Body Composition Test

The Body Composition Test can’t be trained, but the plan will result in fat loss if completed in conjunction with a healthy diet. CLICK HERE for our Nutritional Guidelines.

Sit and Reach

The Sit and Reach assesses flexibility in the legs, low back, and upper back. Each warm up includes our Toe Touch Complex for developing flexibility, as well as the actual Sit and Reach Assessment. CLICK HERE for a video of how to conduct the Sit and Reach.

Bench Press 1RM

In order to improve your 1RM Bench Press, you will utilize our Rat 6 strength progression. This uses your 1RM assessment and a percentage based progression for increasing maximal strength with the Bench Press.

Example training:

(1) 8 Rounds

  • 3x Bench Press – Use the Loading Below and your 1RM Load from SESSION 1
  • Lat + Pec Stretch

Bench Press Loading – 3x Reps each Round

Round  Load
1           50% 1RM
2           60% 1RM
3           70% 1RM
4-8        80% 1RM Lets say your 1RM Bench Press assessed in SESSION 1 is 250#.

For this example, we’ll your 1RM Bench Press is 250 pounds. Eighty Percent of 250 is 200 (250 x .80). 200# will be your working load. Below will be your loading – 3 reps each round

Round     Load
1              125#
2              150#
3              175#
4-8           200#

Illinois Agility Drill
The Illinois Agility Drill measures your ability to sprint, decelerate, change direction, and navigate obstacles. Note that the starting position is laying on your stomach in the prone position.  Click the link above and fast forward to 3:49 to see the Illinois Drill demonstrated for the PEB.

You’ll practice this agility drill 2-3x a week at increasing speeds, as well as multiple 10m shuttle runs to train the sprinting, deceleration, and direction change required in this assessment. If possible, we recommend practicing on the same kind of surface that the PEB will be conducted.

In addition, you’ll utilize our Quadrille Exercise to train leg strength specific to the eccentric demands of sprinting and decorating rapidly in order to change direction rapidly.

1.5 Mile Run
You’ll use 400m and 800m Intervals based on your assessment run time and the MTI Running Calculator. To find your interval pace, simply enter your 1.5 run time into the calculator under the “1.5 Mile” option. The calculator will give you your goal interval pace for each distance (400m or 800m). CLICK HERE for the MTI Running Calculator

In this example, the assessment time for the 1.5 Mile Run is 10 Minutes. Your 400m Interval Pace is between 1:27-1:41, and your 800m Interval Pace is between 3:06-3:22. A example session calls for:

(1) 6 Rounds

  • 400m Run @ Interval Pace using the results from SESSION 1 and the MTI Running Calculator
  • Rest 2 minutes between efforts

Complete 6x 400m Interval Runs between 1:27-1:41. Each run is followed by 2 minutes of rest.

COMMON QUESTIONS

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

Why are there two numbers next to an exercise?
If the two numbers are before the lift, it’s the number of reps female and male athletes will do. Female rep numbers come first:

For example:

3/5x Pull Ups means female athletes do 3x Pull Ups and males do 5x.

If the two numbers come after the lift, it’s the loading female and male athletes will use:

For example:

Bench Press (75/95#) – means that females will lift a barbell loaded at 75# and males will lift a barbell loaded at 95#. “#” symbolizes “pounds.”

If the session calls for 8x walking lunges, does that mean 8x walking lunges total or 8x each leg?
8x each leg, 16x total.

Unfamiliar Exercises?
Click HERE for the Exercise Page

Required Equipment

Required Equipment




  • 1.5 Mile Run Course

  • Stopwatch/Wristwatch

  • 2x 15/25# Dumbbells

  • Pull Up Bar

  • Ruler/Yardstick for Sit and Reach

  • 8x Cones or markers for Illinois Agility Drill

  • Bench Press, Barbell, Plates for Bench Assessment/Progressions

  • Foam Roller

Sample Training

Below is the entire first week of programming from the plan:

***********************


MONDAY
SESSION 1
Obj: Assessment


Warm up:


4 Rounds




Training:


(1) Sit and Reach Flexibility Test


(2) Find 1RM Bench Press


How to work up to 1RM:


Do a set of 5 Reps at an light weight.


Add 10-30 pounds, and do a set of 3 Reps.


Add 10-30#, and do 1 Rep.


Continue to add weight and do single reps until you reach your 1 Repetition Max. Aim to be at your 1RM by set 6 or 7


Rest 3-5 minutes between single lift efforts.


(3) Illinois Agility Test


Go to 3:49 in this FLETC Video to see the Illinois Agility Test demonstration


(4) Run 1.5 Mile for Time


RECORD RESULTS FOR ALL EVENTS


***********************
TUESDAY
SESSION 2
Obj: Upper/Lower Body Strength, Agility


Warm Up:


3 Rounds




Training:


(1) 8 Rounds




  • 3x Bench Press - Use the Loading Below and your 1RM Load from SESSION 1

  • Lat + Pec Stretch


Bench Press Loading - 3x Reps each Round


Round  Load


1           50% 1RM


2           60% 1RM


3           70% 1RM


4-8        80% 1RM


(2) 6 Rounds




Hip Flexor Stretch


(3) 4 Rounds




  • Illinois Drill @ 50/75/100/100% effort (Increase speed each round)

  • Rest 45 seconds


(4) 6 Rounds




  • 4x 10m Shuttle Run - 100% Effort

  • Rest 60 seconds between efforts


Don't overthink this. Set up 2 cones, 10m apart. On "go" sprint back and forth between the cones as fast as possible. Rest 60 seconds, and repeat for a total of 6 rounds.


(5) Foam Roll Legs


***********************


WEDNESDAY
SESSION 3
Obj: Run Improvement


Warm Up:


4 Rounds




Training:

(1) 6 Rounds




  • 400m Run @ Interval Pace using the results from SESSION 1 and the MTI Running Calculator

  • Rest 2 minutes between efforts


CLICK HERE for MTI Running Calculator


***********************


THURSDAY
SESSION 4
Obj: Upper/Lower Body Strength, Agility


Warm Up:


3 Rounds




Training:


(1) 8 Rounds




  • 3x Bench Press - Use the Loading Below and your 1RM Load from SESSION 1

  • Lat + Pec Stretch


Bench Press Loading - 3x Reps each Round


Round  Load


1           50% 1RM


2           60% 1RM


3           70% 1RM


4-8        80% 1RM


(2) 6 Rounds




(3) 4 Rounds




  • Illinois Drill @ 50/75/100/100% effort (Increase speed each round)

  • Rest 45 seconds


(4) 6 Rounds




  • 4x 10m Shuttle Run - 100% Effort

  • Rest 60 seconds between efforts


Don't overthink this. Set up 2 cones, 10m apart. On "go" sprint back and forth between the cones as fast as possible. Rest 60 seconds, and repeat for a total of 6 rounds.


(5) Foam Roll Legs


***********************


FRIDAY
SESSION 5
Obj: Run Improvement


Warm Up:


4 Rounds




Training:

(1) 6 Rounds



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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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